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Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Sat, Jul 29
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
4:00 Row or AB
2 Sets
4/4 Shinbox Extensions
2/2 Pigeon Pose
2/2 Sampson Stretch
~~into~~
2 Sets w/empty bar
8 Deadlift
8 Hang Cleans
8 Strict Press
8 Kip Swings
Metcon
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
KB Weight 2 pood is 70lbs, 1 pood is 53lb
Partner Vesrsion (Time)
With a Partner
Complete the above WOD
Alternate movements throughout the WOD
Example:
~~Round 1
P1 HSPU
P2 Thrusters
P1 K2E
P2 Deadlifts
P1 Burpees
P2 KB Swings
P1 Pull Ups
~~Round 2
P2 HSPU
P1 Thrusters
P2 K2E
P1 Deadlifts
P2 Burpees
P1 KB Swings
P2 Pull Ups
etc…